Innholdsfortegnelse for September 2016 i Fit & Well

I don’t know about you, but I find it so hard to stay on track over the summer. School hols, actual hols, not to mention sunny days – my gym was empty during the recent heatwave and I’m not surprised, I nearly melted myself! But have no fear, you can still have fun and stay healthy. Team our super-easy slimmer dinners with a few minutes a day of our power plank challenge (it’s a toughie, but boy does it work) and you’ll have plenty of time to enjoy yourself, safe in the knowledge you’re still taking care of yourself Let me know how you get on. We’ve been... Get in touch! Whether you’re an Instagrammer or a Facebooker, here’s where to find us… TWITTER Follow or tweet us @fitandwellmag INSTAGRAM…

The fear HEIGHTS WHAT’S BEHIND IT This is the most common human fear and is, up to a point, natural, says psychologist therapist Emma Kenny. ‘We’re programmed to fear heights for our own safety, but it can get out of proportion.’ DEAL WITH IT ‘Track back to where this fear came from – perhaps your parents were overcautious around heights, or maybe you had a fall at some point in childhood,’ says Emma. ‘Understanding where the fear came from can help you challenge it, realising you don’t need to be anxious, while taking appropriate steps to keep safe. Also, plan ahead. If you know you’re going to be near a height, make yourself feel secure, by being with people you trust, or not going too close to the edge.’ The…

HOW IT WORKS Eating a balanced menu of small, regular meals and planned snacks helps manage hunger and reduce binge eating. Snacking also keeps blood sugar levels more even, which is good for stabilising energy and moods As it’s never too long before you eat again, snacking is your psychological friend – helping you ignore the temptation of chocolate and biscuits. WHAT TO DO » During the day, choose two satisfying small meals and four fast but filling snacks. What you eat – and when – is entirely up to you. » The two meals can be breakfast and dinner, breakfast and lunch, or lunch and dinner. » The four snacks can be eaten when you like, but try to use your hunger as a guide rather than just randomly…

Melanie Joe, 36, who lives in London, caught the SUP bug a year ago ‘I’d only tried SUP twice when I agreed to SUP the River Thames from source to sea (206 miles) with a friend. It sounded fun. I was already reasonably active, cycling and hiking regularly, plus I picked it up relatively easy. I started doing it once a week with Active360 (active360.co.uk), as well as training on weekends. My core quickly firmed up and my endurance, strength and balance improved considerably. The challenge was exhilarating and incredibly tough – one morning I could barely move my hands! But the achievement was incredible (plus we were doing it to raise money for charity so we couldn’t give up!) I still SUP about once a fortnight with Active360 at…

With the Rio Olympics finally under way, like most people I’m already hooked on watching the athletes competing in everything, from the cycling to the diving. But it’s not only because I want to cheer on Team GB that I’m so excited. You see, to me and my husband Phil the Games mean something extra special... As a child, I ate healthy, hearty meals. My parents made sure we had meat, potatoes and vegetables or stew, and I’d go to dance classes each week. Then, aged 19, I met Phil at the hotel where I was working. He was a waiter, I’d just started on the front desk, and the moment I saw his dark hair and piercing blue eyes I was instantly attracted. Soon we were a couple. After…

Whether it’s paleo, 5:2, DODO or cabbage soup, the one unifying rule about diets is that they’re hard to stick to. ‘When you diet you become neurologically more sensitive to food, so it takes dedication, willpower and organisation to stick to it,’ explains nutritionist Hayley Pedrick (habitude.co.uk). ‘Many diets are short-term strategies rather than long-term healthy habits, so it’s easy to slip.’ ‘There’s no one size fits all approach, and personality and lifestyle can have a huge impact,’ notes Hayley. So we’re here to help you identify your demon and keep that weight off for good. ANSWER THESE QUESTIONS to discover your hurdle and how to get over it! 1You wake up feeling SLUGGISH SNOOZY TOO COMFY TO MOVE LIKE YOU ONLY JUST WENT TO SLEEP 2 Your average day…

SMART SWAP Swap your rosé for a G&T It will not only save you extra cals, but might stop those hay fever-induced sneezes. Histamines naturally occur in many foods, but are concentrated in fermented ones, such as wine, beer, cheese and canned food. 51% Of people forget to put sun cream on their ears. Remember application is just as important as SPF, so cover yourself in a generous layer from top to toe. The best time to… eat breakfast 1 hour after rising. This will kick-start your metabolism, prevent you from consuming more cals and fat during the day, and reduce stress hormones. 100 cals Swap your celery sticks for sexy time between the sheets and you could keep those pounds off. It burns 100 cals an hour and also…

If you’re starting with zero fitness, repeat weeks 1-3 until you feel comfortable with them before moving on. If you manage the final 5k but still want to work on getting faster, you can repeat weeks 4-8. The time you take to do your Sunday mileage runs – and the final 5k – will depend on your fitness, so you might take longer than 30 minutes. But a 30-minute 5k is a good goal to work towards in the long run. Good luck! KEEP ON RUNNING! Steve’s top tips for staying motivated… Fuel your mindset Grab a banana before your morning run. Without glucose you may feel emotional and find it hard to make smart decisions. Trust your body Don’t feel disheartened if it feels hard at the start of…

19 good-foryou food ideas » Sunday roast made healthy! » Simple lunch ideas » Show stopping healthy cake » We help you choose the healthy option, whatever your diet Mains under 500 Snacks/desserts under 150 Under 14g of fat for main meals Less than 5g of added sugar per serving Contains 1.5g of salt or less per serving At least 20% of cals come from protein 6g (or more) of fibre per portion Less than 3g of saturated fat per serving Contains no gluten products The portions of fruit and/or veg per serving…

Roasted red pepper & creamy cheese » Brilliant for radiant skin Mix 1tbsp ricotta with 1tbsp fat-free quark and a pinch of each salt and pepper, spread over ½ a ciabatta roll. Top with 1 drained and sliced roasted red pepper (from a jar), drizzle over some balsamic vinegar and add a good pinch of basil leaves. WHY IT WORKS Red peppers are rich in beta-carotene, which helps to give the skin a healthy glow. Smoked mackerel & beetroot » Brilliant for a healthy heart Spread 1 slice of pumpernickel bread with 1tbsp reducedfat soured cream. Remove the skin from 1 small smoked mackerel fillet and flake the fish onto the sandwich. Add 50g sliced pickled beetroot then sprinkle over a pinch of roughly chopped dill leaves and black pepper.…

» THE ORIGINAL VERSION Softened butter is spread over the chicken skin, topped with rashers of streaky bacon, roasted, basting with the juices. Served with stuffing, chipolatas, roast potatoes, parsnips, a selection of vegetables and gravy. WHAT WE DID We replaced the butter with a little rapeseed oil, kept the skins on the potatoes and roasted them around the chicken with red onion, sage and lemon, and served with broccoli. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 800g Maris Piper potatoes, scrubbed and cut into chunks » 2tbsp rapeseed oil » 1.5kg free range chicken » 1 lemon, cut into wedges » 8 sage leaves, chopped, plus extra leaves to garnish » 1 red onion, cut into thin wedges » 320g broccoli, steamed WHAT TO DO 1…

Bargain immune boost ‘Dried goji berries are high in protein, minerals and skin-boosting vitamin C, but they are pricey,’ says Caroline Sherlock of Eat Drink Live Well clinic. ‘It’s cheaper to meet your vitamin C RDA through a handful of strawberries.’ They’re lower in sugar too! Happy hormones Maca powder has become a go-to smoothie ingredient for celebs. It’s thought to help balance hormones and ease premenstrual symptoms. ‘But you can get similar phytoestrogen compounds in a can of chickpeas and at a fraction of the cost,’ explains Caroline. Get your greens Celebs swear by the skin-boosting and anti-inflammatory benefits of wheatgrass. But, Caroline explains, ‘Spinach has a similar nutritional profile and is cheaper and easier to get hold of. Simply add a couple of handfuls to your juice or…

A cult favourite among beauty insiders and celebrities, Xen-Tan provides a naturallooking tan that’s always olive and never orange. Infused with their unique moisture-rich formula, all products can be used by even the fairest of skin tones for a streak-free, flawless colour. Easy to apply, and with a gorgeous fresh fragrance, it goes on smoothly and fades evenly, for a sublime finish every time. They’ve even created a unique collection called Clean that won’t stain your sheets! To join in the conversation and keep up to date with the latest news from Xen-Tan, follow them on Facebook XenTanUK, Twitter @XenTan_UK and Instagram @xentan_UK » To get 25% off the whole range, head to xen-tan.co.uk and enter FITWELL25 at the checkout. Offer ends 8 September 2016. *Full terms and conditions apply.…

A staggering one in eight people in the UK is a member of a gym. But of these, how many are actually making the most of their time there (and that’s just the people who regularly turn up!)? PT Callum reveals how to make the most of your time, money and energy to get the results you want. GET PREPPED 1‘Warming up and cooling down are probably the most important parts of any routine,’ explains Callum. ‘Doing so will maximise your workout and aid recovery for your next session.’ Try out his 10-minute warm-up on the right. GET YOUR POSTURE RIGHT 2A badly executed exercise move makes Callum wince, especially when the person doing it is lifting a heavy load. And rightly so. Putting your body under strain in an…

As a health journalist and a serial dieter, I’m no stranger to trying weird and wonderful ways to shift the pounds. Atkins, cabbage soup, vegan before 6pm – I’ve tried them all. This might sound extreme, but I’m actually pretty normal – the average 45-year-old in the UK has been on 61 diets. So when I was asked to try the DODO diet, well, of course I said yes. The DODO lowdown Despite its name, it’s not some prehistoric, cavewoman diet. Created by nutritionist Drew Price, it stands for Day On, Day Off and is similar to the infamous 5:2 diet, but with three key differences. The fasts are longer – 24 hours rather than 12 – oh dear! They’re more regular – big oh dear! But, on the plus…

…I love to cook with is garlic. I struggle not to put it in everything as I love the flavour but I’ve finally learnt it doesn’t work in all food! My mum has always pickled garlic and would tell us how good it was for us. I still serve it that way now, as a side with a curry dish and rice. …I do to relax is have a bubble bath, read a book then order a takeaway! I always choose Chinese. It feels healthier because I go for dishes with vegetables and chicken, for protein. …I always eat as a healthy snack is green apple and peanut butter. I slice the apple into rings and spread them with crunchy peanut butter, or almond butter. My daughter Maryam calls them…

» Goblet squats Start with feet hip-width apart, hold a handweight or kettlebell close to your chest, elbows pointing down. Keeping back straight, squat down. Hold, then return to start position. Repeat. Jenni says: ‘I had a glute injury two years ago, so I realised I officially have a really lazy arse! This move helps jeans fit better and get a nice J.Lo shape in your dress.’ »Renegade rows Place dumbbells in a push-up position, with feet slightly wider apart. Row up with one arm, keeping body straight, then switch sides. Keep the motion controlled. Jenni says: ‘This is an absolute killer! It’s obviously quite hard and you’ve got to try to keep your hips still in a plank while doing the row, and that kills. It’s a really good…

How many times do you keep meaning to do more exercise, yet instead of going for a walk or to the gym, you slump on the sofa? You feel tired and run-down, so you exercise less – and you’re also likely to snack more, which fuels your fatigue and you pack on the pounds. Want to break the cycle? Try this diet, devised by Yuri Elkaim, a holistic nutritionist and author of The All-Day Energy Diet (Hay House, £12.99). WHAT TO EAT These alkaline foods are easily digestible and nourishing. Certain foods, such as leafy greens and vegetables, contain enzymes that accelerate metabolic reactions in the body. You’ll feel lighter, brighter and more energised. Your body will also start to shed any excess weight and you could lose from 5–7lb…

Leaves Protein Boost it! Meal ideas 4 + 6 + 10 Toss nutrient-rich mixed leaves with chicken, a lean source of protein to keep you feeling fuller for longer. Sprinkle over hearthealthy, anti-ageing pine nuts. 2 + 5 + 9 Spinach is rich in folate, vitamin A and iron, while chickpeas are key for growth and repair of cells. Top with mango. The high levels of vit C will help absorb the iron. 3 + 8 + 11 Rich in calcium and magnesium, watercress is essential for strong teeth and bones. Top with steak to keep red blood cells healthy and beetroot for an antioxidant hit. 1 + 7 + 12 Low in cals and packed full of eye-healthy beta-carotene, rocket is great in any salad. Mix in lowfat goat’s…

Nice ’n’ spicy Caribbean pork YOU WILL NEED » 400g lean pork fillet, sliced 1cm thick » 1tbsp jerk seasoning » 1tbsp olive oil » 1 red and 1 orange pepper, deseeded and chopped » 1 red onion, sliced » 1 red chilli, deseeded and sliced » 2 garlic cloves, sliced » 130g pot fresh pineapple » Handful fresh coriander leaves » Lemon wedges, rice and peas and 0% fat Greek yogurt sprinkled with paprika, to serve WHAT TO DO 1 Put the pork slices between two sheets of cling film and bash with a rolling pin to flatten slightly. Rub the jerk seasoning over both sides of the pork. 2 Heat the oil in a large frying pan. Add the pork and fry over a high heat for 2…

Apricot, pistachio & rose layer cake YOU WILL NEED FOR THE APRICOTS » 6 ripe apricots » 2tbsp honey or maple syrup » ¾tsp vanilla extract » ½tsp rose water (optional) » 1tbsp lemon juice FOR THE CAKE » 6 eggs » 150g light muscovado sugar » 150g self-raising flour FOR THE ICING » 200g whipping cream » 350g fat-free 0% Greek yogurt » 1tsp rose water or vanilla extract if you prefer » 2tbsp chopped pistachios » Rose petals and flowers, to decorate (optional) WHAT TO DO 1Heat the oven to 150°C, Gas 2. Put the apricots, honey or maple syrup, and 150ml of water into a saucepan. Add the vanilla extract. Leave on a low heat for 5-10 mins – until the apricots poach and become soft but…

A HEALTHY INDULGENCE Eating al fresco doesn’t have to mean carby fatty food. Something that’s instantly 30-40% lower in calories is Champneys new afternoon tea with, among other treats, wholemeal cranberry scones served with reduced sugar fruit jam and fromage frais. At 263 calories each, that’s a 344 calorie drop from the average clotted cream delight! » Read our interview with GBBO champion Nadiya Hussain, on page 82, who helped to create it. SMART SWAP Public Health England says we should increase our intake of foods containing vitamin D* from 3mcg per day to 10mcg, to help protect against bone disease. SWAP Tinned tuna, 3.6mcg vitamin D per 100g FOR Salmon steak, 8.7mcg vitamin D per 100g * Boost intake with eggs, sardines, red meat and liver. 56% That’s the…

LIGHTER OR HEAVIER WEIGHTS? The verdict It doesn’t matter… The reason When it comes to building muscle, new research from Canada shows size really doesn’t matter! If you’re working to exhaustion, it doesn’t matter how heavy the weights are, as the end result is the same. So, next time you’re at the gym, pick a size and lift until you can’t complete another rep. Stairs VS lift The verdict Stairs (but you knew that, right?) The reason Taking the stairs isn’t just good for your physical health. It’s also good for your brain. Grey matter, which processes info, decreases with age, but a US study found this was less rapid in those who climbed stairs every day. For every daily flight climbed, the brain age appeared six months younger. Dining…

8am The best time to drink your green juice. A study in Sweden found drinking a spinach extract daily before breakfast decreased junk food cravings and increased weight loss. 90 minutes The extra amount of sleep you’ll get if you drink 227ml of tart cherry juice each morning and evening. 1 The number of hours you should wait after drinking juice before brushing your teeth. It gives the enamel – which can be softened by juice – time to harden. 150ml The amount of 100%, unsweetened fruit or vegetable juice that counts as one of your five-a-day. Add 80g of blended fruit to make it two. 220ml The amount of Asian pear juice you need to drink before a night out to reduce your hangover, according to research by Australian…

TRY CONTRAST BATHING ‘Use ice and heat together to reduce problems like backache,’ says physiotherapist Tim Allardyce (surrey physio.co.uk). ‘Wrap frozen peas in a thin towel and place it over the painful spot for five minutes. Take it off and place a hotwater bottle with a cover on it over the area for five minutes, and then repeat with the ice. Do this until the pain stops.’ USE HERBAL HELPERS Many herbal remedies can fight pain by stopping the inflammation behind it. Nutritionist Cassandra Barns suggests trying one of these. TURMERIC A main ingredient in curries, this has been used as an anti-inflammatory for centuries by practitioners in Ayurvedic (an ancient Hindu system of medicine) and traditional Chinese medicine. Try Solgar Curcumin 185x (£27.50 for 30 softgels, solgar.co.uk for stockists)…